Greetings! Last time I talked about what caused the painful issues in our wrists, hands and arms. This time around, I will be going over a handful of short videos that I made to demonstrate some very simple stretches and exercises that you can do to help with these issues.

General rules for the following: 1) Stretches should be held for 30 seconds on each side. Perform twice. 2) Its ok for stretches to be uncomfortable, but they should never be painful.3) The exercises can be performed for three sets of twelve on each side (unless noted otherwise).4) If things get worse...you are overdoing it!5) The stretches can be done everyday while the exercises should be done every other day.

Flexors Stretch #1: Very simple stretch for the underside of the wrist/forearm. Simply grasp all fingers with your opposite hand and pullback. Keep the arm that is being stretched completely straight.

Flexors Stretch #2 (Wall Stretch): Rotate your hand so your fingers are towards the ground and push your hand into the wall. Turn your body away from the wall while you do it. For more stretch, move your hand up the wall.

Extensors Stretch #1: As you pull your hand downward, experiment with rotating your forearm at the same time for more stretch.

Extensors Exercise #1 (Isometric): As was mentioned in the previous article, usually our extensors are underdeveloped and can not do their job appropriately. This first exercise will be done for time. Aim for three sets of 30 seconds on each side. With your arm our straight, use the muscles on the top of your forearm to pull your fingers back towards yourself. Keep trying to do it as hard as possible for the entire duration.

Extensors Exercise #2 (Rubber band): I've seen many companies trying to sell pieces of equipment for this exercise, usually at a cost of at least $20. All you will need for this is a medium rubber band (adjust the resistance as needed). Loop the rubber band around the end of your fingers and try to expand them as hard as you can for about a full second each time.

And there you have it! Remember, even if you don't have any issues, these are still great maintenance activities. *Legal: I am not a doctor. Consult your physician before starting an exercise routine. For entertainment purposes only. Attempt at your own risk.